What foods can you eat to prevent migraines?

Is there a relationship between diet and migraines?

Migraines affect more than 30% of adults aged 18 to 65, and they often last longer and cause more severe symptoms than regular headaches. Although migraines may seem unavoidable, new research suggests that dietary changes can help reduce their frequency and severity.

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do you feel a migraine?

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Migraines are more than just headaches. They often cause:

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• Intense pain, usually on one side of the head.
• Sensitivity to light, sound and odors.
• Nausea or vomiting.
• Additional symptoms such as auras, tingling sensations, irritability or food cravings prior to onset.

This pain can last from several hours to days, significantly affecting daily life.

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What foods are good for migraines?

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Your diet can be a powerful tool in preventing migraines. Incorporate these "safe" foods into your meals to minimize triggers:

Migraine safe foods

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• Vegetables: Orange, yellow and green options such as sweet potatoes, carrots, spinach and pumpkin.
• Cereals: Whole grains, especially brown rice.
• Fruits: Non-citrus options such as cherries and blueberries (dried or cooked).
• Natural sweeteners: maple syrup and vanilla extract.
• Proteins: Fresh meat, poultry and fish (avoid processed or smoked versions).
• Vitamin B-2 (Riboflavin) Sources: Salmon, red meat, cereals and mushrooms.

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What can trigger a migraine?

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Migraines can be triggered by:

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• Hormonal changes: Estrogen fluctuations, especially around menstruation or pregnancy.
• Stress and lifestyle: Alcohol, lack of sleep or sudden changes in schedule.
• Environmental factors: weather changes or strong odors.
• Dietary factors: Foods rich in sodium, monosodium glutamate or artificial sweeteners.

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Common migraine trigger foods

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To reduce migraines, limit or avoid them:

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• Dairy products.
• Processed foods containing nitrites (e.g., sausages).
• Alcohol, especially red wine.
• Caffeine.
• Chocolate.
• Citrus.
• Onions, tomatoes and wheat products.
• Additives such as monosodium glutamate and aspartame.

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Dietary strategies to prevent migraine headaches

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1. Keep a food diary: Record what you eat and how it affects your symptoms.
2. Try a pain-safe diet: Focus on "safe" foods for two weeks, then slowly reintroduce potential triggers to identify the culprits.
3. Explore the ketogenic diet: Some studies suggest that a high-fat, low-carbohydrate diet may help reduce migraine pain.

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Other tips for managing migraine

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• Immediate relief: Over-the-counter pain relievers, rest in a dark room and stay hydrated with electrolyte-rich drinks.
• Medical support: If migraines persist, consult a physician for medication or additional diagnostic tests, such as CT scans or blood tests.

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To take away

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Migraines are complex but manageable with the right approach. By adjusting your diet, identifying triggers and consulting your doctor, you can reduce their frequency and severity.

For more support, consider joining communities such as Migraine Health Line to connect with others who share similar experiences and get advice on diet and lifestyle changes.

‍Source: Healthline.com